Discover how to increase your mental power
Five essential techniques to improve brain capacity and increase memory
Memory and other cognitive abilities can be lost as the years go by, remembering names or maintaining attention are some of these abilities, but it is not something irremediable.
To maintain its potential and improve its performance, the brain needs to exercise, and these techniques are essential to keep the central nervous system healthy .
- Healthy diet
Although it is strange, the belly is also called ‘the second brain’. Our digestive system is made up of about 100 billion microbes and connects to the brain through the brain-gut axis .
That said, a healthy diet helps maintain the balance between these two essential organs and boost brain performance . For example, approximately 20% of the sugar we consume goes directly to the brain, which makes it dependent on glucose levels , so sugar intake must be controlled.
The fat is also part of the brain cells, so it is harmful to the brain eliminate it in our diet. Foods such as nuts, fish, seeds or avocados provide us with this beneficial nutrient for the brain .
2. Memorize on the go
Trying to memorize something while doing a movement increases the chances of retaining that information.
It is a technique recognized by actors and supported by various investigations, but it must be taken into account that learning is a voluntary process . To memorize a lesson you must be motivated, and if it is accompanied by an action it will help to remember it later.
Walking or even dancing to prepare a speech or presentation makes learning much easier
3. Exercise
The practice of exercise creates connections in the brain and helps form new brain cells , but why exactly?
The brain of an adult represents only 2% of its total weight, however, this organ consumes 20% of the oxygen we breathe. When exercising, the blood reaches the brain more intensively and carries more oxygen to the neurons . According to scientists, a higher level of oxygen in the brain helps neurogenesis , in other words, the creation of new cells in the central nervous system.
Exercising outdoors and in company boosts the effects of sports practice on the brain.
4. Sleep and wake up well
Sleep is one of the most important factors when it comes to the health of our brain . If we sleep less than 5 hours, it will cost more to react mentally, while if we sleep longer than 10 hours, an internal imbalance may occur.
When we sleep, the connection of brain cells is strengthened and memory is created . If you study something during the day, getting a good night’s sleep helps your learning, that is, a lesson studied before going to sleep will be much easier to remember the next morning than if it is studied in the morning and must be remembered at night.
But in addition to sleeping well, it is advisable to wake up gradually . Sleeping in a dark room and waking up at dawn (or something that simulates it), while the light is intensifying, helps the brain to respond to cortisol , a hormone that determines how the brain will work during the day.
5. Disconnect and try new things
Stress in small doses, helps our brain to release energy and react quickly or stay focused. But prolonged anxiety or stress is harmful to the system.
To avoid this, it is advisable to disconnect from time to time, and for this you do not need a vacation in the Caribbean. Letting the brain rest from time to time, for example, through fantasizing, helps to level stress hormones and exercise memory .
Another way to disconnect can be doing leisure activities , such as learning a new language or drawing, which helps brain elasticity , that is, the ability of neurons to adapt.
The music also stimulates the brain in a unique way, active parts of the brain and enhances cognitive ability in many respects. The musical memory , for example, is the last to disappear in cases of dementia.
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